8.01.2014

 In WOD
 

Warm Up

Row or Run 250m

2 Rounds

  • Dislocates x 10
  • OHS x 10
  • Sots Press x 10

Snatch Instruction

Strength/Skill

4 Sets

  • A1: Power Snatch x 1.1.1.1 – Rest 5 seconds between reps
  • A2: Double Unders x 60 seconds – Rest 45 seconds
  • A3: Side Bridge x 30-45 seconds per side – Rest 45 seconds

MetCon

In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 15 minutes of:

  • Front Squat x 5 (135/95)
  • Medball Sit Up x 10
  • SA Farmers Carry x 60m (30L – 30R w/ 70/44#)

 

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